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If you are a runner, eating the right foods is very important. Your body needs the right fuel to give you the required energy to run your races. Though each nutritionist might give you a different list of foods to eat from, there are still a few foods that will overlap. As a general rule of thumb, you should eat foods rich in vitamins, nutrients, healthy fats and antioxidants. Here are a couple of suggestions you can use.

Wild Salmon

If you are a looking for food that is rich in omega-3 fatty acids, the Wild Salmon should be your choice of protein. Omega-3 fatty acids are important for creating elastic blood vessels and enhancing the nervous system. According to a study published in the European Journal of Applied Physiology, fish oil supplementation helps increase heart stroke volume and cardiac output during low-to-moderate intensity exercise workouts.

Cherries

Cherries are very rich in antioxidants and contain large concentrations of a particular antioxidant called “anthocyanin”. Antioxidants have a variety of health benefits that range from preventing cancerous growths to maintaining healthy blood vessels. One research found that by including cherry juice to the diet of rowers in a competition, considerably reduced the amount of muscle soreness and strength loss they experienced after a strength test.

Kale

Kale is part of the cabbage family and is rich in vitamins A, B6, C, and K, including calcium and iron. It is one of the most antioxidant-rich vegetables and is very useful in reducing low-grade inflammation associated with exercises.

Martin Folse is a talented individual who has been in the media industry for several years. He believes eating right and exercising is important for the body.

It is important for college athletes to have the right balance between academics and athletics. Often, the fame and achievement college athletes enjoy on the field is not reflected in the classroom. College academics often requires that students put in sufficient time and energy into their studies to get good grades, and the same applies if they are part of the track team. The pressure in the classroom and out on the field can be quite stressful at times. The mental and physical effort that is required in sports and academics can be overwhelming at times.

Martin Folse

College football players spend around 14 hours of practice each day for players’ orientation day in August. Practice can start as early as 8:30 a.m. and can go on until 10:30 p.m. Until the season starts, the workload can be between 50 and 60 hours each week. When classes begin, the number of hours practicing can come down to around 40 to 50 hours a week.

Several athletes find themselves missing classes because of the road games, where they are expected to play a 37-hour stretch with just enough time to sleep. However, in recent years, several athletic departments have begun to place a greater emphasis on academics, with some coaches tying a spot on the roster to academic requirements.

Finding the right balance between athletics and academics means that you have to put in the same amount of time and effort into both sports and books. It is by no means an easy task to do this, but it is something you will have to do, especially if you are looking to get outstanding grades in school and participate in sports.

Martin Folse knows the importance of maintaining a proper balance of academics and athletics.

Running is a popular physical activities for many people. If you are looking for a way to get in shape, running might be just what you need. Running for 30 minutes a day can have a considerable impact on your body. If you are an experienced runner training for a marathon, these tips can help you train and prepare for your race.

Martin Folse

Mimic Events

The most effective way of preparing for an event is to mimic the event during training. This is the most important rule for any activity. If you are planning to run a 10-K marathon at a pace of seven minutes per mile, you will have to train at that same pace. Running at goal pace will help you prepare your body and build up your stamina for the race day. However, if you are running longer distances, it is not practical to mimic the whole race because your body will need much more time to recover.

Increase Ten Percent

When you are training for a marathon, you should make sure that you increase your distance by ten percent every week. The ten percent increase in distance theory was popularized by Joan Ullyot, M.D., and Joe Henderson, the first editor of the popular running magazine, Runner’s World.

Wait Two Hours after a Meal

It is very important to wait for about two hours after you have eaten before running. Two hours is sufficient time for food to be emptied from the stomach. The problem in not waiting long enough is that the food in your stomach will not be properly digested, and could result in bloating, abdominal cramps and vomiting.

So you’ve competed in a 10k event and are now looking forward to the challenge of a half-marathon? Good for you! The half marathon is no cup of coffee. It’s quite a distance to pose a challenge, and the training required will require your utmost focus and determination.

Martin Folse

The following are some effective tips that will enable you enjoy and complete your first half marathon race.

Baseline performance

Google a training plan for a half marathon and you will very likely access material that puts the standard training period at 12 to 16 weeks. If you haven’t been competing long distance for long, you’ll know that training for a half marathon is subjective. How long it takes to get in shape will vary from one person to another.

However, if you want to peg your training period to the range above, you want to build your baseline performance. On a weekly basis, aim to run no less than 5 miles at every instance. Anything less and training for a half marathon will be overwhelming. A solid base ensures that you can meet the demands of the training regimen.

Effective plan

You want a training plan that spans a period longer than 12 weeks, especially if this is your first half marathon. Such a period gives your body the ability to adapt to the demands of the race.

Different plans have different workout routines, so study each plan carefully before you settle on one. Ensure the plan doesn’t conflict with your work or family time. Also, find a plan that meets your fitness level.

Martin Folse is no stranger to competing in long-distance track events, having being a top athlete on his high school track team. An alumnus of Vandebilt Catholic High School, he was the last four sports letterman to graduate from the school.

With a lot of interaction happening on social media these days, it has been easy for previously guarded personalities to share the secrets of their success. Indeed, it seems like many entrepreneurs – those who’ve established multi-million dollar enterprises – have their unique “tips” and “advice” on how to work hard and smart, which is sometimes contrary to what most people have been brought up knowing.

Martin Folse

Many of these nuggets of advice seem to advocate against the conventional 24/7, 40-plus-hour work week that we all know. No doubt, during the early years of their businesses, such entrepreneurs adhered to tiring schedules and committed most of their waking hours to growing the business.

So why the new advice about taking it easy from entrepreneurs who have already achieved their dreams? Something doesn’t seem right. This new approach to working eschews the determination and ceaseless effort necessary to make things happen.

Certainly, it might be the case that some of these entrepreneurs have started to let the foot off the gas pedal a little. With companies worth billions and located in several countries, they have every right to do so. It also makes sense that as we age and settle down, a 60-hour work week might not be sustainable.

Having seen firsthand the rewards of putting in the work and focusing on my goals, I can honestly say that hard work has no substitute. I don’t think many of these successful businesspeople have achieved success by having a casual attitude to work. Perhaps their take on hard work is akin to a parent’s view of elementary school grades – one wonders why it was so stressful.

Don’t be fooled by the retrospective advice. Roll up your sleeves and get to it.

Martin Folse is a successful television owner who understands the meaning of hard work and knows it is the best way to accomplish anything in life.